When it comes to helping young athletes perform their best, sleep might be the ultimate game-changer—and the most underrated. Studies show that growing athletes need 8 to 10 hours of sleep per night, but between school, practice, homework, and travel, most are falling well short. Lack of quality sleep doesn’t just mean grogginess the next day—it affects reaction time, recovery, focus, emotional regulation, and even injury risk. And the younger the athlete, the more their developing brain and body rely on rest to grow and rebuild.
To help families understand what’s really at stake—and how to make better sleep a realistic goal—we’ve pulled together five smart, science-backed resources to guide you.
Child to Champion: Sleep Tips for the Youth Athlete
What it is: An article from the Child to Champion series that explains why sleep is such a game-changer for young athletes. It hits all the key points—how much sleep they really need, what happens when they don’t get it and a few easy tips to help improve sleep quality.
Why we like it: It’s clear and super practical. You don’t need a science degree to understand it, and it gives parents and coaches real takeaways they can use right away. If you’re trying to get your athlete to take sleep seriously, this is a great place to start.
I Ran a 5K on NO Sleep — Here's What Happened
What it is: A self-experiment video from creator Tom, where he runs a 5K after getting zero hours of sleep—then compares it to running on 3, 6, and 8 hours. He tracks his performance and how he feels physically and mentally each time, while weaving in what the science says about sleep and athletic output.
Why we like it: It’s entertaining, but also incredibly eye-opening. You literally see how much sleep affects performance, mood and focus. This video is a great one to show your athlete if they’re brushing off the importance of sleep. Bonus: Tom includes links to legit, science-backed sleep resources in the video description for anyone who wants to dive deeper.
